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You Ask, I Answer: Bulgur

I134314What can you tell me about bulgur wheat in terms of taste, nutrition and uses?

Can I, for instance, eat it like an oatmeal?

– Dennise O’Grady
Bay Head, NJ

Whole grain bulgur is a great source of nutrients.

When cooked, a cup of it provides:

  • 151 calories
  • 8 grams fiber
  • 6 grams protein
  • “Good” to “excellent” amounts of iron, magnesium, manganese, and the B-vitamin complex (all except B12, of course)

The subtle nutty flavor of bulgur makes for an interesting alternative to traditional grain-based side dishes (i.e.: brown rice, whole wheat cous cous).

Some people eat it in place of oatmeal, but I personally like to use it as a base for salads.

One of my favorite concoctions is a salad (served at room temperature) composed of (cooked) whole grain bulgur, chickpeas, chopped onion, parsley, lemon juice, and toasted sesame oil.



  1. Brandon said on July 27th, 2009

    You had an article like this one about flax meal and about how you sprinkle it on different foods (like oatmeal). It inspired me to try it. Doesn’t really alter the taste, just changes the look really. So thanks for that tip!

  2. Andy Bellatti said on July 27th, 2009

    My pleasure! Glad you were inspired.

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  1. You Ask, I Answer: Bulgur | Whole Grain | White Wheat